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Training Log Archive: acejase

In the 7 days ending Jul 23, 2017:

activity # timemileskm+m
  Running6 5:45:53 44.11(7:50) 70.99(4:52) 717
  Cycling3 2:23:21 32.28(4:26) 51.95(2:46) 459
  Stretching & Exercises2 1:10:00
  Total10 9:19:14 76.4 122.95 1175
  [1-5]9 9:09:14
averages - weight:77.1kg

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MoTuWeThFrSaSu

Sunday Jul 23, 2017 #

6 AM

Running 1:02:18 intensity: (25 @1) + (5:53 @2) + (39:50 @3) + (16:10 @4) 13.63 km (4:34 / km) +147m 4:20 / km
ahr:148 max:163 shoes: Pegasus32 BlackWhite

Marty wanted an early morning run and I guess buoyed by my efforts yesterday I agreed. Met him on Aranda Ovals at 6.30am and James Minto had come along too. This helped as Jimbo had done the race yesterday too so 2 of us to slow Marty down. Enjoyable early morning run through AIS, Kaleen, UC and back over Gossan Hill so Marty could show us the greatly enlarged cairn up there. Felt pretty ok given yesterday but glad to end.
1 PM

Running 58:38 intensity: (22:09 @1) + (31:34 @2) + (4:55 @3) 8.08 km (7:15 / km) +164m 6:35 / km
ahr:114 max:144 shoes: Saucony Peregrine6

Taping sites at Aranda. Went ok with no major probs. Legs were tired from the start!

Saturday Jul 22, 2017 #

12 PM

Cycling 28:22 intensity: (22:19 @1) + (6:00 @2) + (3 @3) 12.25 km (2:19 / km) +73m 2:15 / km
ahr:100 max:130 weight:77.1kg shoes: Trek Domane 4.3

No car for me so rode to running race. Not too bad after all Le Tour watching.

Running 18:16 intensity: (47 @1) + (2:34 @2) + (11:36 @3) + (3:19 @4) 4.21 km (4:20 / km) +11m 4:17 / km
ahr:143 max:156 shoes: Pegasus32 BlackWhite

Got there nice and early so long warm up along course towards airport.

Running race 36:41 intensity: (8 @1) + (13 @2) + (31 @3) + (22:38 @4) + (13:11 @5) 9.98 km (3:41 / km) +15m 3:39 / km
ahr:170 max:175 shoes: Lunar Racer3.2 Yellow

Runners Shop 10k. Course starts on "beach" near Boathouse and heads along bike path towards airport. Turn around after 3k then back through start finish area towards Commonwealth Park. Turn around at 8k mark at orange gravel and back to finish. Didn't know how it would go but plan was to race it rather than focus on time.
Started out downwind and in with Nick Walsh and Dan Carson. Both faster than me but was feeling ok. Also looked over shoulder and noone at slightly slower place to run with so tucked in. Got to turn around feeling comfortable. Turned back into the wind and got a little harder and knew it was going to be when I dropped off these guys, not if. Chuckled when I went through 5k at 18.08, i.e. another 18min 0x time even though it was 10k. Had considered surging to break 18 but thought better of it - wish I'd done it now!
I was barely hanging on to the guys when we got out into the open at 6k and the wind really hit. Dropped off the peleton pretty immediately and focussed on keeping form and pace by myself. 8th k was the worst with massive headwind. Turned at 8k and tried to hold on for home. Did 37.55 in a 10k last year so when I could see sub 37 was a possibility I had some incentive. At about 9.5k thought I wasn't gonna go sub 37 but got a fair way under in the end. Had dropped 40s on Nick and Dan in last 4k which I thought was pretty good effort. Very happy with time.
Finished 7th overall and first in my old mans age class although Shaun Creighton was way ahead of me and he's an older old mans class.

Running 10:21 intensity: (1 @1) + (2:27 @2) + (7:53 @3) 1.97 km (5:16 / km)
ahr:138 max:145 shoes: Pegasus32 BlackWhite

Cool down with Nick and Simeon. Nick said 2k cool down was his limit and we didn't disagree.

Cycling 42:12 intensity: (9:38 @1) + (32:00 @2) + (34 @3) 12.44 km (3:23 / km) +143m 3:12 / km
ahr:116 max:137 shoes: Trek Domane 4.3

Ride home. Bit slower now. Especially into wind.

Friday Jul 21, 2017 #

Note
weight:76.9kg

Thursday Jul 20, 2017 #

12 PM

Running warm up/down 14:47 intensity: (9 @1) + (6:01 @2) + (8:37 @3) 3.18 km (4:39 / km) +3m 4:38 / km
ahr:136 max:148 weight:76.9kg shoes: Nike Zoom Elite 9 Green

Back to Reid. So windy and cold!

Running intervals 20:13 intensity: (9 @1) + (14 @2) + (8:31 @3) + (11:19 @4) 4.41 km (4:35 / km)
ahr:153 max:169 shoes: Nike Zoom Elite 9 Green

10* half lappers with 1min rest. Super windy so trying to keep up with Sam so could sit in behind him into the wind Tour de France style. Felt like had a bit more speed than a month or so ago.

Running warm up/down 20:59 intensity: (1:37 @2) + (19:22 @3) 4.48 km (4:41 / km) +25m 4:33 / km
ahr:142 max:151 shoes: Nike Zoom Elite 9 Green

Wednesday Jul 19, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. Turned the heater on today which was a winner. Good session with more abs work.
9 AM

Running 54:22 intensity: (16 @1) + (13:12 @2) + (40:54 @3) 10.87 km (5:00 / km) +173m 4:38 / km
ahr:139 max:153 shoes: Pegasus32 BlackWhite

Back to the old run in to work. Rolled along ok and definitely feeling recovered from Half.

Tuesday Jul 18, 2017 #

4 PM

Running intervals 49:18 intensity: (28 @1) + (8:27 @2) + (22:21 @3) + (18:02 @4) 10.18 km (4:51 / km) +177m 4:27 / km
ahr:146 max:168 weight:77.3kg shoes: Mizuno Sayonara 3

Run during ballet. This time did Mona Fartlek on hilly trails of the Pinnacles. Felt pretty good and charged along listening to some rocking tunes.
10 PM

Stretching & Exercises 10:00 [0]

Monday Jul 17, 2017 #

9 AM

Cycling 33:44 intensity: (14:55 @1) + (18:49 @2) 13.61 km (2:29 / km) +98m 2:24 / km
ahr:109 max:127 weight:77.1kg shoes: Trek Domane 4.3

Back on the bike after a while. Still cold.
7 PM

Cycling 39:03 intensity: (25:51 @1) + (13:10 @2) + (2 @3) 13.66 km (2:52 / km) +145m 2:43 / km
ahr:104 max:130 shoes: Trek Domane 4.3

Ride home. Still dark.

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